Pin It This Kale Harvest Grain Bowl is a vibrant, nutrient-packed meal that brings together the best of seasonal flavors and textures. Featuring tender massaged kale, fluffy quinoa, and roasted sweet potatoes, this bowl is topped with crisp apple, juicy pomegranate seeds, and crunchy pepitas, all unified by a tangy homemade dressing.
Pin It The beauty of this Modern American dish lies in its versatility and freshness. It is satisfying enough to be a main course while maintaining the lightness of a fresh salad, making it a perfect choice for any day of the week.
Ingredients
- Grains & Greens: 1 cup quinoa (rinsed), 1 large bunch kale (about 6 cups, stems removed, leaves finely chopped).
- Roasted Vegetables: 2 medium sweet potatoes (peeled and diced), 2 tablespoons olive oil, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper.
- Fresh Toppings: 1 medium apple (cored and diced), 1/2 cup pomegranate seeds, 1/4 cup pepitas (pumpkin seeds).
- Dressing: 3 tablespoons olive oil, 1 tablespoon apple cider vinegar, 1 tablespoon maple syrup or honey, 1 teaspoon Dijon mustard, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper.
Instructions
- Step 1: Roast the Sweet Potatoes
- Preheat oven to 400°F (200°C). Toss diced sweet potatoes with 2 tablespoons olive oil, 1/2 teaspoon sea salt, and 1/4 teaspoon black pepper. Spread on a baking sheet and roast for 20–25 minutes, turning halfway, until golden and tender.
- Step 2: Cook the Quinoa
- While potatoes roast, cook quinoa: In a medium saucepan, combine quinoa with 2 cups water and a pinch of salt. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes or until water is absorbed. Fluff with a fork and set aside.
- Step 3: Massage the Kale
- Place chopped kale in a large bowl. Drizzle with a tiny splash of olive oil and a pinch of salt, then massage kale with your hands for 1–2 minutes until softened and dark green.
- Step 4: Prepare the Dressing
- In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper until well combined.
- Step 5: Assemble the Bowls
- To assemble bowls, divide massaged kale among four bowls. Top each with equal portions of quinoa, roasted sweet potatoes, diced apple, pomegranate seeds, and pepitas.
- Step 6: Finish and Serve
- Drizzle with dressing just before serving.
Zusatztipps für die Zubereitung
Massaging the kale is essential to break down the tough fibers, making it much more tender and flavorful. If you are short on time, you can cook the quinoa and roast the sweet potatoes a day in advance to speed up the assembly process.
Varianten und Anpassungen
For extra protein, add grilled chicken, tofu, or chickpeas. You can swap the pepitas for toasted sunflower seeds or walnuts if desired. If curly kale is unavailable, baby kale or spinach are excellent substitutes that do not require massaging.
Serviervorschläge
Pair this vibrant grain bowl with a crisp Sauvignon Blanc or a glass of sparkling water with a fresh lemon wedge for a refreshing meal experience.
Pin It This Kale Harvest Grain Bowl is not just a meal, but a nutrient-rich celebration of fresh ingredients. Enjoy the crunch, the sweetness, and the savory notes in every bite.
Recipe FAQs
- → How do I massage kale properly?
Place chopped kale in a bowl, drizzle with a small amount of olive oil and salt, then rub the leaves between your thumbs and fingers for 1-2 minutes until they darken in color and become tender to the touch.
- → Can I make this bowl ahead of time?
Yes, prepare the roasted sweet potatoes, quinoa, and dressing up to 3 days in advance. Store components separately in airtight containers and assemble bowls when ready to serve.
- → What can I substitute for pomegranate seeds?
Dried cranberries, fresh blueberries, or chopped dried figs work well as alternatives that provide similar sweet-tart flavor and vibrant color to the bowl.
- → How do I know when quinoa is fully cooked?
Quinoa is done when the germ has separated from the seed forming a small white spiral, and all the water has been absorbed. The texture should be fluffy and tender.
- → What protein additions work well in this bowl?
Grilled chicken breast, baked tofu, roasted chickpeas, or even a soft-boiled egg complement the flavors and add substantial protein to make it a complete meal.
- → Can I use different greens instead of kale?
Baby kale works without massaging, while spinach or Swiss chard can be substituted. For heartier greens like collards, slice thinly and massage as you would kale.